Nutrient-packed foods to naturally boost folate during pregnancy and support your baby’s healthy development.
Foods Rich In Folic Acid During Pregnancy
12 Jan 2026
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Nutrient-packed foods to naturally boost folate during pregnancy and support your baby’s healthy development.
Folic acid (synthetic) and folate (natural) are vital during pregnancy to help prevent neural tube defects and support your baby’s development. While supplements are essential, especially in early pregnancy, a diet rich in folate adds nutritional diversity and long-term health benefits.
Top Folate-Rich Foods for Pregnancy. Here are some of the best natural sources of folate:
1. Leafy Greens
2. Legumes
3. Citrus Fruits
4. Asparagus
5. Avocados
6. Brussels Sprouts & Broccoli
7. Fortified Grains & Cereals
8. Eggs
9. Beets
Yes—most health authorities recommend taking 400 mcg folic acid daily in addition to eating a folate-rich diet, especially before and during early pregnancy.
"A diet rich in folate supports your baby’s development and works best alongside daily folic acid supplements." — Professor Mark Johnson, Consultant Obstetrician & Founder of Nurture
A healthy pregnancy depends on a balanced diet complemented by supplementation. Nourish your body with a variety of foods, and use supplements to fill any nutritional gaps.
*Source: MDPI, 2018
[1] https://www.nurture-life.co.uk/blogs/the-research/novel-krill-oil-formulation-enhances-omega-3-absorption
[2] DHA contributes to maintenance of normal brain function. Beneficial effect is obtained with a daily intake of 250 mg of DHA.
[3] https://www.nurture-life.co.uk/blogs/the-research/australia-introduces-new-guidelines-to-help-lower-risk-of-premature-birth
[4] https://www.nurture-life.co.uk/blogs/the-research/low-omega-3-intake-linked-to-higher-depression-and-anxiety-in-pregnant-omani-women
[5] Docosahexaenoic acid (DHA) maternal intake contributes to the normal brain development of the foetus and breastfed infants. Beneficial effect is obtained with a daily intake of 200 mg of DHA in addition to the recommended daily intake for omega-3 fatty acids for adults; 250 mg DHA and EPA.
[6] Docosahexaenoic acid (DHA) intake contributes to the normal visual development of infants up to 12 months of age. Beneficial effect is obtained with a daily intake of 100 mg of DHA.
[7] EPA and DHA contribute to the normal function of the heart. Beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA.
[8] Vitamin C
Vitamin C contributes to normal collagen formation for the normal function of bones
Vitamin C contributes to normal collagen formation for the normal function of teeth
Vitamin C contributes to normal energy-yielding metabolism
Vitamin C contributes to normal functioning of the nervous system
Vitamin C contributes to the normal function of the immune system
Vitamin C contributes to the protection of cells from oxidative stress
Vitamin C contributes to the reduction of tiredness and fatigue
Vitamin C increases iron absorption
[9] Vitamin D
Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus
Vitamin D contributes to normal blood calcium levels
Vitamin D contributes to the maintenance of normal bones
Vitamin D contributes to the maintenance of normal teeth
Vitamin D contributes to the normal function of the immune system
Vitamin D has a role in the process of cell division
[10] Niacin (Vitamin B3)
Niacin contributes to normal functioning of the nervous system
Niacin contributes to the reduction of tiredness and fatigue
[11] Folate / Folic Acid
Supplemental folic acid intake increases maternal folate status. Low maternal folate status is a risk factor in the development of neural tube defects in the developing foetus. beneficial effect is obtained with a supplemental folic acid daily intake of 400 μg for at least one month before and up to three months after conception.
Folate contributes to maternal tissue growth during pregnancy
Folate contributes to normal blood formation
Folate contributes to the normal function of the immune system
Folate contributes to the reduction of tiredness and fatigue
Folate has a role in the process of cell division
[12] Vitamin B12
Vitamin B12 contributes to normal energy-yielding metabolism
Vitamin B12 contributes to normal functioning of the nervous system
Vitamin B12 contributes to normal red blood cell formation
Vitamin B12 contributes to the normal function of the immune system
Vitamin B12 contributes to the reduction of tiredness and fatigue
Vitamin B12 has a role in the process of cell division
[13] Iron
Iron contributes to normal cognitive function
Iron contributes to normal energy-yielding metabolism
Iron contributes to normal formation of red blood cells and haemoglobin
Iron contributes to normal oxygen transport in the body
Iron contributes to the normal function of the immune system
Iron contributes to the reduction of tiredness and fatigue
Iron has a role in the process of cell division
[14] Zinc
Zinc contributes to normal cognitive function
Zinc contributes to normal fertility and reproduction
Zinc contributes to normal metabolism of fatty acids
Zinc contributes to the maintenance of normal bones
Zinc contributes to the maintenance of normal vision
Zinc contributes to the normal function of the immune system
Zinc contributes to the protection of cells from oxidative stress
Zinc has a role in the process of cell division
Zinc contributes to the maintenance of normal skin
Zinc contributes to the maintenance of normal nails
Zinc contributes to the maintenance of normal hair
[15] Copper
Copper contributes to normal energy-yielding metabolism
Copper contributes to normal functioning of the nervous system
Copper contributes to normal iron transport in the body
Copper contributes to the normal function of the immune system
Copper contributes to the protection of cells from oxidative stress
[16] Manganese
Manganese contributes to normal energy-yielding metabolism
Manganese contributes to the maintenance of normal bones
Manganese contributes to the normal formation of connective tissue
Manganese contributes to the protection of cells from oxidative stress
[17] Selenium
Selenium contributes to the normal function of the immune system
Selenium contributes to the normal thyroid function
Selenium contributes to the protection of cells from oxidative stress
[18] Iodine
Iodine contributes to normal cognitive function
Iodine contributes to normal energy-yielding metabolism
Iodine contributes to normal functioning of the nervous system
Iodine contributes to the normal production of thyroid hormones and normal thyroid function
[19] Choline
Choline contributes to normal homocysteine metabolism
Choline contributes to normal lipid metabolism
Choline contributes to the maintenance of normal liver function
[20] Magnesium
Magnesium contributes to a reduction of tiredness and fatigue
Magnesium contributes to electrolyte balance
Magnesium contributes to normal energy-yielding metabolism
Magnesium contributes to normal functioning of the nervous system
Magnesium contributes to normal muscle function
Magnesium contributes to normal protein synthesis
Magnesium contributes to normal psychological function
Magnesium contributes to the maintenance of normal bones
Magnesium contributes to the maintenance of normal teeth
Magnesium has a role in the process of cell division
[21] Calcium
Calcium contributes to normal energy-yielding metabolism
Calcium contributes to normal muscle function
Calcium contributes to normal neurotransmission
Calcium has a role in the process of cell division and specialisation
Calcium is needed for the maintenance of normal bones
Calcium is needed for the maintenance of normal teeth
Calcium contributes to the normal function of digestive enzymes